On course stretches to help YOU start off the round right!

mdfrey6er · May 15, 2017

Recommendations from your new TPI Certified Physical Therapist here at MGS, Micah Frey, from Portland, OR.

A lot of people are often restricted by space & lack of formality when trying to stretch out prior to a round. There is a lot of speculation & opinions as to how much stretching may help or hinder your game & body.

Stretching can certainly be beneficial to you game, as it may improve consistency, ROM during the swing, & decrease the stresses on your lumbar spine throughout the round.

Most injuries in golf in the amateur levels are related to the low back, while those in professional levels are more in the extremities (wrist, elbow). The reason being for the most part is MOVEMENT! Tour level players are great movers through the golf ball & in general have good flexibility through the hips, thoracic spine, shoulders, & neck. Their injuries are more related to over-use (for the most part). Amateur golfers are more likely to be poor movers, which often leads to compensations up/down the chain. Quick example: Someone lacks the appropriate amount of rotation on the front hip. The golfer will still continue to complete the swing, but instead of the motion being completed through the hip as it would naturally occur, it is distributed in structures which weren't built to rotate, such as the knee & lumbar spine. From there, these joint surfaces & disc regions continue to degenerate until either the disc wears down completely (degenerative disc disease, bulge, herniation) or one's arthritis accelerates. That's when it gets scary, because some times it is too late. Luckily for many it isn't & he/she can rehab his/her way out.

Here are a few good stretches that can be performed prior to your round to help you to increase your golfing life. If you question whether or not you need targeted stretching, find a TPI certified PT near you!

A Frame stretch:

Assume the position, touching your hand to the opposite shin. Breath out while rotating upwards. Hold for 2 to 3 seconds, repeat 3 to 5 x each side

Dynamic hamstring/calf stretch:

Bend down, grabbing just above the ankles, bend the knees then slowly straighten them with the hands fixed to the ankles. Repeat 10x

Leg Swings (FWD/BWD/SIDE/SIDE):

10x each

Trunk Rotation with arm club connection:

Keep the elbows locked & the sink upper arm below your chin, 5x each direction

Hip flexor stretch with shoulder flexion/thoracic extension

Assume the lunge position, move the pelvis/trunk forward, followed by the arms straightening & going behind your head if possible. 3x each

Of course there are plenty more where this comes from & we can also include more with the wrist & shoulder extension, but this is a good start for on course stretches that don't take up too much time, require little equipment, & are relatively easy to remember.

Sent from my SM-J700T using MyGolfSpy mobile app

Badfish · May 15, 2017

As I get older I can attest that stretching definitely helps. I appreciate your insight and will certainly try some of the stretches you have highlighted. Thanks!